ih8arfiii's log, its big its heavy its wood.

[ih8arfiii]

hey guys. little background about myself. currently im 24, 5'10" 198. I was always a heavy set kid, and at my heaviest i remember being a sloppy 246. I moved out of my parents house and in with my boys from home and got a YMCA membership almost 2 years ago. At first i was just lifting away, the way i had always lifted, i lifted on and off during summer breaks and in school sometimes but nothing like i do now. Then i discovered bb4u, learned about nutrition and all that jazz and long story short have dropped alot of body fat and put on some quality muscle. I have taken a slew of supplements in the past, but am currently on a supplement vacation (except whey) as i ran out of my stuff and i dont have the cash at this moment to order more. My plan was to cut up through the summer, and at a point about a month and half ago i was down to 191, but i was cutting my calories too low, and had some strength declines because i was way thinner than i had ever been and i just kind of felt groggy and weak in general due to cutting my carbs.

I did the whole MAX OT workout and was doing my own variation of it, for a while, but kind of got away from it as it was very hard to keep reducing calories and maintain the level of intensity and weights that max OT requires so i have gotten away from it, plus i wanted to vary my workout as i had almost 6 months of low rep heavy weight and i needed a change.

everyone comments on how good i look, and i definately have made aesthetic improvement, but i feel that sometimes hearing that you look better doesnt help, it makes you a little sedate, thus now my workouts havent been as intense, ive been slacking on my cardio and nutrition a bit, and i just want to start logging my workouts to become more accountable (like i do with food at fitnesshub) and to gain help and motivation from all of you.

so starting today, i am going to log my workouts and i hope to get help and info from all of you guys. Thanks

Talk to you soon
arfii.

[ih8arfiii]

monday. i can definately say that ih8mondays at the gym...every rubber in america does chest on mondays. its so annoying.
anyways

Back Day
Sets Reps Weight

Chin Ups 3 x 6 / Body
V-Bar Pulldowns 3 x 10,8,6 / 160,170,180
Lat Pulldowns 2 x 8,6 / 150,160
Straight Arm Pulldowns 1 x 10 / 100
lower Back Extensions 3 x 10 / 60
Seated Cable Rows 3 x 10,10,8 / 230
Barbell Rows 2 x 10,8 / 70,75
Machine Rows 1 x 10 / 155
Good Mornings 2 x 10,10 /185
Ball Crunches, Situps, Decline Situps performed between sets.

Felt good all around, lost a little control/range of motion on the consecutive pull up/down exercises.

Took a nap from 530-715
Have Ice Hockey at 1050 to take place of any cardio i was going to do for the day.

[iko172202]

I wish you the best of luck!......stick with it and you'll grow like a freaken weed!!

[ih8arfiii]

Originally Posted by iko172202

I wish you the best of luck!......stick with it and you'll grow like a freaken weed!!

Thanks man, i appreciate it.

Just wanted to give a rundown of my caloric intake for the day:

05-22-2006
Cal 2301
Fat 56
Sodium 1916
Chol 648.5
Carb 174
Prot 299

A little high on the protein grams today. Oh well. Cholesterol too, gotta watch those yolks, and Chicken breasts has alot of cholesterol as well.
I am going to take my measurements this weekend to reestablish my basal metabolic needs and vary my caloric expenditures for each day based on my activity levels. I am going to want to be in a caloric defecit to cut down my gut through the summer, then i plan on bulking come october. Baby steps for now. Talk to you tomorrow.

[iko172202]

Originally Posted by ih8arfiii

Thanks man, i appreciate it.

Just wanted to give a rundown of my caloric intake for the day:

05-22-2006
Cal 2301
Fat 56
Sodium 1916
Chol 648.5
Carb 174
Prot 299

A little high on the protein grams today. Oh well. Cholesterol too, gotta watch those yolks, and Chicken breasts has alot of cholesterol as well.
I am going to take my measurements this weekend to reestablish my basal metabolic needs and vary my caloric expenditures for each day based on my activity levels. I am going to want to be in a caloric defecit to cut down my gut through the summer, then i plan on bulking come october. Baby steps for now. Talk to you tomorrow.

good protien intake...hope your drinking a ton of water...I speak from expierance trying to push out the f*cken rock hard protien sh*ts is hell!....lol...and the protien taxes your kidneys..but I'm sure you knew that! Looks good so far!

[ih8arfiii]

Good call on the water. I try to drink as much as i can, but i often dont.
I slept from 1am to 6am last night. Hockey ice times are miserable, good thing i got in that nap yesterday. and thanks red bull for keeping me alert on the ride home.
Shoulder day today. with HIIT on the eliptical. Will post afterwards.

[ih8arfiii]

I had been doing press movements first for the past month or so, so i thought i would switch it up today. I do dumbell presses with my palms facing in towards my head then rotate them to face out at the top of the movement.

Lateral Raises 3 x 10,10,8/20,25,30
Front Dumbell Raise 3 x 10,10,8/20,20,25
Seated Bent Over Lat Raise 2 x 14,12/15,20
Cable Upright Rows 1 x 12/120

Standing 1/4 Squat Barbell Press 3 x 8/95
Dumbell Press 2 x 10/50
Barbell Press 1 x 5/135
HIIT On Eliptical Machine for 25 mins

It felt good today. I had never done the standing explosive form of barbell presses before and i really liked them. except for some shoulder pain on the left side which has been there since i was 16 it went well.

Next Update will be Caloric stats for the day.
poice.

Calories for Tuesday
05-23-2006
Cal 1871.8
Fat 58
Sodium 1382.9
Cholesterol 598.5
Carb 140
Prot 236

[ih8arfiii]

I usually get to the gym around 315 in the afternoon after work, however i have First AId CPR training at 4 at my companies home office which is around 45 minutes away, so im not going to be able to get to the gym today. I usually take one whole day off during the week, usually on sundays unless i have something else going on during a weekday. But i wanted to switch it up to take a weekday off anyways, because lifting on the weekends is better because of the less volume of people, plus i like to remain active rather than sit around all day which inevitably is what fir night, sat, sun turn into...

Talk to you thurz.

JW

Caloric Stats for Day off:
05-24-2006
Cal 1784
Fat 58
Sodium 1189.5
Cholesterol 325.5
Carb 149
Prot 181

[ih8arfiii]

Tough leg day yesterday. I started with 10 minutes on the bike to warm up, then i went to the weight room and did leg extensions, curls, and seated calf raises with low wight 15 reps to warm up further. Now onto the grind...

Leg Press: 3 10,10,8/360, 410, 450
(try to get a very full range of motion on the sled. unlike some dudes who do twice that weight and go down like an inch or 2)
Squats: 3 10,8,6/ 185
(i was pretty spent as that was the heaviest/most reps ive done ever on leg press, i also try to go down to parallel on these)
Stiff Leg Deads: 2 10,8/155,185
Hack Squats: 1 10/180
Hack Squat Calf Raises: 3 16,12.10/180
Leg Press Calf Raises: 3 10/180
(tried to vary my foot position on the leg press machine raises, straight and pointed inward/outward)

Felt good, a little cracking in the knees on my heavy leg press sets, but it wasnt a pop, more like the sound of cracking your knuckles. Very intense on the leg press. Good workout, and also I did leg raises for some lower ab work in between sets.

Caloric Stats for Today (leg days i try to up my cals a bit)
05-25-2006
Cal 2281.56
Fat 66
Sod 3804.8
Chol 665
Carb 233
Prot 218

[ih8arfiii]

Chest Day:

Bench Press 2 Warmup Sets
185 for 10
205 for 6
225 for 4 to faiure assisted with a spotter.

When im failing i like to do the last rep real slow on the negative phase for whatever reason.

Incline Dumbell press
70's for 10
75's for 8
80's for 6

Decline Hammer Strength Machine
2 sets at 270 lb's for 6 reps

Dumbell Fly's
3 sets 10 with 40's

Incline Dumbell Fly's
Varying Incline Degree from 75 to 60 to 45 to 30 with 40's 1 set at each degree interval

Dips, Body weight to failure...i think i did 6

Felt really good, got out of work early hit the weights. In between sets i was stretching and flexing my pecs. i liked doing that im going to do that for all my muscles from now on.

Caloric Stats:
05-26-2006
Cal 2261.44
Fat 44
Sod 2183.35
Chol 866.75
Carb 170
Prot 315

Too bad i drank a bunch of beers this night however. oh well im not going to have any cheat meals this weekend im going to use the beer as a cheat. Till next time.

[ih8arfiii]

i havent updated in a while. memday weekbone was pretty hectic. i worked out at my parents house on saturday did superset bi's and tri's but my dads weight set is half metric half english so keeping track of the actual weights is difficult.

sunday i did a bombass traps and abs workout with shrugs, deads, powercleans. but now its tuesday and i forget exactly what i did and i slacked on writing down my food although i hardly cheated.

so theres where i stand with the weekend,

today im back with an actual workout.

Back

lat pulldowns 3 sets 10,8,6/160 (plus 2 warmup sets)
behind the neck pulldowns 2 sets 6/140
v-bar pulldowns 3 sets 10,8,6/160,170,180
pull ups 2 sets 4/body
Lower Back Extensions 2 sets 12,10/65
Seated Cable Rows 3 sets 10,8,6/220,230,240
Dumbell Rows 2 sets 10/75
Good Mornings 1 set 10/185

Felt Good all around. Stretched and contracted my back muscles in and around sets, did some regular ab work on the ball and some machine situps as well. Will get back to you on the food stats.

Jason

Update
05-30-2006
Cal 2299.5
Fat 74
Sodium 2136
Chol 866.3
Carb 196
Prot 247